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Old 02-14-2012, 11:08 PM   #1
DILLA
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Dilla's Progress Thread.

Well, I've decided to start one too. My primary focus for the next 4 weeks is to try a cut. I have never tried a full cut before as I have been lucky enough to have a great metabolism and can eat whatever. I have decided to wait another year to compete in a bodybuilding competition due to the fact that I am moving twice this year, and changing schools to finish out my engineering degree. I think it will be better to build up more mass and develop my week points over the next year. I have been lifting for about 6 months now since I have had eye surgery. Prior to my surgery I wasn't able to lift for 6 months, due to the risk or my cornea tearing completely and loosing my eye. Prior to that, I was just recovering from my ankle surgery and a few months in to heavy lifting again. Now I have finally reached 180, from 160ish post surgery. I am currently at 10.3% +/- 3% bodyfat. My diet prior to this cut wasn't horrible, although I intaked about 4000-5000 calories a day, I ate red meat 3-4 times a week, but did have a bunch of carbs. Now I am focusing my diet to more leafy greens and chicken/fish, and also starting cardio 3-4 times a week outside of my weekly hockey game.

My goal by spring break is to maintain muscle mass while trimming all the fat I can to see all my abs and more definition, after that, I'll probably go back to a bulk, we will see.

Here was my leg workout today, it consisted of a primary focus on quads, next leg day will focus on hams.

•Leg Extensions:•50 lb x 15 reps (+11 pts)
•100 lb x 12 reps (+15 pts)
115 lb x 12 reps (+17 pts)
•115 lb x 12 reps (+17 pts)

•Barbell Squat:•135 lb x 10 reps (+68 pts)
•135 lb x 12 reps (+69 pts)
•185 lb x 12 reps (+97 pts)
•185 lb x 10 reps (+95 pts)
•225 lb x 8 reps (+120 pts)
•225 lb x 8 reps (+120 pts)
245 lb x 5 reps (+121 pts)
•135 lb x 15 reps (+72 pts)
Focused on full range of motion, "ass to grass".

•Leg Press:•280 lb x 15 reps (+38 pts)
•370 lb x 10 reps (+49 pts)
•460 lb x 9 reps (+65 pts)
•540 lb x 7 reps (+81 pts)
630 lb x 5 reps (+99 pts)
Knees down to touching my chest.

•Barbell Lunges:•65 lb x 12 reps (+37 pts)
•95 lb x 10 reps (+44 pts)
135 lb x 8 reps (+56 pts)
•135 lb x 7 reps (+54 pts)
Reps are per leg

•Seated Leg Curl:•60 lb x 12 reps (+12 pts)
•80 lb x 9 reps (+13 pts)
100 lb x 5 reps (+13 pts)
Reps are per leg (one legged curls).

•Seated Calf Raise:45 lb x 20 reps (+11 pts)
•45 lb x 15 reps (+11 pts)
•45 lb x 15 reps (+11 pts)
•45 lb x 15 reps (+11 pts)
•45 lb x 10 reps (+10 pts)
Still not comfortable stacking on the weight because of my ankle surgery. I don't have full range of motion. Slow reps.

•Elliptical Trainer:0:15:00 || Moderate (+113 pts)
First day doing cardio in a while. (outside of playing hockey).

Today for food I had:
Breakfast:
Yogurt
Whole oats, with a pinch of cinnamon and nutmeg.
(2) Whole wheat toast with honey
Honey Milk shake.

Mid lunch:
ON whey protein 1 scoop, 20 oz of skim.
a few baby carrots

Lunch:
Corn tortilla burrito with black beans, brown rice, half grilled chicken breast, and dash of salsa.
Salad with cucumbers, very small amount of dressing.

Dinner:
Whole chicken breast
steamed Broccolli
salad with small amount of dressing and some carrots.

Going to have another ON whey shake with 20 skim. I'm still pretty damn hungry.

Supplements:
Honey Milk
ON Whey
ON Creatine
Bullnox
Omega-3 pills
Animal Pack.

Drank a gallon of water today, plus another glass.

Open to any advice/comments. Thanks!
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Old 02-15-2012, 12:48 AM   #2
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Nice man.
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Old 02-15-2012, 01:40 AM   #3
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need a pic showinf more of your legs. nomsayin
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Old 02-15-2012, 01:45 AM   #4
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looking good.
What's your macro's looking like?
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Old 02-15-2012, 02:05 AM   #5
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Nice man.
Thanks

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Originally Posted by kushy View Post
need a pic showinf more of your legs. nomsayin


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Originally Posted by Dean320ci View Post
looking good.
What's your macro's looking like?
I'm shooting for a 40%protein/40%carb/20%fat split, but I am not going to be EXTREMELY strict. I will probably intake around 250g protein, 250g carbs, 55g fat. I am only using the 40/40/20 as a guideline as it seems to be a widely used ratio for cutting.
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Old 02-15-2012, 02:45 AM   #6
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La Fitness bro?
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Old 02-15-2012, 12:32 PM   #7
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Close, I go to lifetime fitness.
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Old 02-15-2012, 12:50 PM   #8
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i am such a pvssy
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Old 02-15-2012, 12:58 PM   #9
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Nice dude, hope your sober enough to come to the next meet. Reminds me I need to start getting back into rugby shape. :sigh:
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Old 02-15-2012, 01:45 PM   #10
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Good work! Do you go to the liftetime off of legacy & coit?
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Old 02-15-2012, 03:20 PM   #11
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i am such a pvssy
haha why? You have been throwing up some good numbers man.

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Nice dude, hope your sober enough to come to the next meet. Reminds me I need to start getting back into rugby shape. :sigh:
I was still drunk from my birthday when I got to that meet. I haven't drank but maybe twice since then, I'll be at the next meet, work permitting.

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Good work! Do you go to the liftetime off of legacy & coit?
Thanks! Yea I've been there a few times, used to go there more often when I was coaching hocking in that area, now I just go to the Colleyville and Flower Mound locations since they are close to my school and work.
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Old 02-15-2012, 10:22 PM   #12
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back and bi's today. Drop set on t-bar killed me. Was able to stick to my diet, although I'm really craving some cinnabun pancakes from ihop. Must.. not... fap...

T-Bar Row:•90 lb x 15 reps (+34 pts)
•180 lb x 10 reps (+59 pts)
•225 lb x 6 reps (+72 pts)
225 lb x 6 reps (+72 pts)
•180 lb x 6 reps (+53 pts)
•135 lb x 6 reps (+39 pts)
•90 lb x 6 reps (+29 pts)
•45 lb x 6 reps (+21 pts)
Sets 4-8 were drop sets.

•Parallel-Grip Pull-Up:10 reps (+76 pts)

•Pull-Up:•10 reps (+65 pts)
•10 reps (+65 pts)
10 reps (+65 pts)

•Chin-Up:10 reps (+61 pts)

•Smith Machine Upright Row:•180 lb x 12 reps (+40 pts)
•230 lb x 10 reps (+55 pts)
270 lb x 6 reps (+65 pts)

•One-Arm Dumbbell Row:•125 lb x 6 reps (+62 pts)
125 lb x 6 reps (+62 pts)

•Barbell Curl:60 lb x 8 reps (+17 pts)
•60 lb x 7 reps (+16 pts)
•60 lb x 6 reps (+15 pts)
•60 lb x 6 reps (+15 pts)
Resistance from partner to push against curl, to form a negative.

•Dumbbell Prone Incline Curl:•35 lb x 6 reps (+17 pts)
•35 lb x 6 reps (+17 pts)
40 lb x 4 reps (+15 pts)

•High Cable Curls:•60 lb x 10 reps (+11 pts)
•70 lb x 6 reps (+11 pts)
80 lb x 4 reps (+10 pts)
•60 lb x 3 reps (+8 pts)
Last two sets were drop sets.

Forgot to ad 4 sets of lat pulldowns @ 135. Two overhand grip, two underhand.
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Old 02-17-2012, 12:17 AM   #13
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Shoulder day today, my rear delts were a bit sore from back last night, but it felt good to hit them again. Stuck to the diet again today probably will end up cheating tomorrow when I'm bartending, but I'll do my best not too I've actually gained 3 pounds since three days ago when I started cardio and this diet... weird.

•Close-Grip Barbell Bench Press:•135 lb x 16 reps (+65 pts)
•185 lb x 12 reps (+88 pts)
225 lb x 8 reps (+108 pts)
•185 lb x 9 reps (+84 pts)
•135 lb x 15 reps (+65 pts)

•Seated Dumbbell Shoulder Press:•60 lb x 12 reps (+30 pts)
•70 lb x 9 reps (+33 pts)
80 lb x 5 reps (+30 pts)
•80 lb x 5 reps (+30 pts)

•Dumbbell Side Lateral Raise:35 lb x 15 reps (+42 pts)
•35 lb x 13 reps (+41 pts)
•15 lb x 15 reps (+36 pts)
•35 lb x 10 reps (+39 pts)
•15 lb x 12 reps (+35 pts)
•35 lb x 7 reps (+37 pts)
•15 lb x 8 reps (+33 pts)
I supersetted the 35's and 15's, had a great pump.

•Seated Bent-Over Rear Delt Raise:•30 lb x 20 reps (+10 pts)
•30 lb x 15 reps (+10 pts)
50 lb x 12 reps (+11 pts)
•30 lb x 15 reps (+10 pts)
•50 lb x 10 reps (+10 pts)
•30 lb x 10 reps (+9 pts)
Supersetting 50's and 30's.

•Barbell Shrug:•135 lb x 20 reps (+32 pts)
•225 lb x 15 reps (+56 pts)
•315 lb x 12 reps (+100 pts)
315 lb x 12 reps (+100 pts)
•315 lb x 5 reps (+83 pts)
Set 5 was extremely slow and focused on contraction.

•Dumbbell Shrug:•100 lb x 12 reps (+31 pts)
120 lb x 12 reps (+36 pts)
•120 lb x 10 reps (+35 pts)

•Machine Shoulder (Military) Press:200 lb x 6 reps (+48 pts)
•170 lb x 6 reps (+40 pts)
•140 lb x 6 reps (+32 pts)
•110 lb x 6 reps (+26 pts)
•80 lb x 4 reps (+18 pts)
•50 lb x 6 reps (+17 pts)
Drop set burnout.

•Reverse Flyes:200 lb x 6 reps (+48 pts)
•170 lb x 5 reps (+37 pts)
•140 lb x 4 reps (+28 pts)
•110 lb x 4 reps (+22 pts)
•80 lb x 4 reps (+18 pts)
•50 lb x 2 reps (+11 pts)
burnout superset.

•Weighted Oblique Crunch:•50 lb x 12 reps (+33 pts)
50 lb x 12 reps (+33 pts)
•50 lb x 12 reps (+33 pts)
•50 lb x 12 reps (+33 pts)

•V-Up:12 reps (+8 pts)
•10 reps (+7 pts)
•10 reps (+7 pts)
•10 reps (+7 pts)
On decline bench.

I did a bunch of random ab stuff for a good half hour, then went on the elliptical for 20 at a moderate pace, then talked to some bishes in the sauna.
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Old 02-17-2012, 12:25 AM   #14
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Awesome work dood but no fap?? wtf? lol
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Old 02-17-2012, 12:33 AM   #15
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Awesome work dood but no fap?? wtf? lol
Thanks, lol I was referring to not going to ihop and feasting on pancakes. My canadian side loves me some pancakes.
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Old 02-17-2012, 03:33 AM   #16
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Canadian, eh? Aboot that.
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Old 02-18-2012, 12:22 AM   #17
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Canadian, eh? Aboot that.
Don cha knoow?

I hit back and hams today, first time deadlifting in a long time, happy with what I got up, although I'd like to do a lot more. Hungry all damn day at work, I'm grilling up a bunch of chicken to take with me to munch on during slow hours.
Barbell Deadlift:•135 lb x 10 reps (+68 pts)
•135 lb x 10 reps (+68 pts)
•185 lb x 10 reps (+95 pts)
•185 lb x 10 reps (+95 pts)
•225 lb x 10 reps (+124 pts)
•275 lb x 8 reps (+168 pts)
•315 lb x 6 reps (+206 pts)
365 lb x 2 reps (+184 pts)


•Wide-Grip Lat Pulldown:•115 lb x 15 reps (+36 pts)
•115 lb x 15 reps (+36 pts)
130 lb x 12 reps (+38 pts)
•130 lb x 12 reps (+38 pts)

•V-Bar Pulldown:•115 lb x 12 reps (+34 pts)
•115 lb x 12 reps (+34 pts)
115 lb x 12 reps (+34 pts)
•100 lb x 10 reps (+30 pts)
•100 lb x 10 reps (+30 pts)
•100 lb x 10 reps (+30 pts)
•100 lb x 10 reps (+30 pts)
•100 lb x 10 reps (+30 pts)
•100 lb x 10 reps (+30 pts)
Sets 4-9 were done with my legs on the right or left side of the bench, focusing on the right or left lat.

•Lying Leg Curls:•60 lb x 12 reps (+12 pts)
•60 lb x 12 reps (+12 pts)
•70 lb x 10 reps (+12 pts)
•70 lb x 10 reps (+12 pts)
80 lb x 8 reps (+12 pts)
Sets were each single leg.

hope everyone is having a great friday night!
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Old 02-20-2012, 11:53 AM   #18
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Nice bro, yo've got sum bawls to go trough it, I can't even stick to cardio exercise to loose 20lbs, all I do in my free time is beer cigars and pvssy .
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Old 02-21-2012, 11:04 PM   #19
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Nice bro, yo've got sum bawls to go trough it, I can't even stick to cardio exercise to loose 20lbs, all I do in my free time is beer cigars and pvssy .
Thanks bud! Beer, cigars, and pvssy is always good. Thanks again for the awesome job this weekend on my car. We will have go grab some beers after I'm done this cut!

~~~update:
Worked quite a bit last weekend, had a quick chest and tri work out after work on monday before I did hours of homework. Stuck to my diet all weekend, it was tough working in a place that has food in my face all the time. I did have a burger today from a local burger place (johnny b's), I got bit by a spider last night and had a really bad allergic reaction, face and lip swole up like crazy, went to urgent care and got an ephedrine and steroid shot. The shots made my heart race pretty bad and become extremely hungry, so I said fvck it and feasted out. Didn't work out because of it today, I'll see how I'm feeling tomorrow and go from there. I'm sitting around 177 right now, abs are coming in a bit more now.

Also have been tracking my diet on a program through school.. I've been getting about 30% protein, 50% carbs and 20% fat intake. Averaging about 3500 calories also.
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Last edited by DILLA; 02-21-2012 at 11:08 PM.
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Old 02-23-2012, 12:14 AM   #20
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Back and bi's today..
Barbell Deadlift:•135 lb x 15 reps (+72 pts)
•135 lb x 15 reps (+72 pts)
•225 lb x 12 reps (+128 pts)
•275 lb x 10 reps (+174 pts)
•315 lb x 9 reps (+225 pts)
365 lb x 3 reps (+218 pts)

•Seated Cable Row:•130 lb x 12 reps (+41 pts)
175 lb x 9 reps (+53 pts)
•175 lb x 8 reps (+52 pts)
•175 lb x 5 reps (+46 pts)

•One-Arm Dumbbell Row:•100 lb x 10 reps (+58 pts)
•100 lb x 10 reps (+58 pts)
•120 lb x 6 reps (+60 pts)
•120 lb x 6 reps (+60 pts)
•120 lb x 6 reps (+60 pts)
•120 lb x 6 reps (+60 pts)

•Barbell Curl:•55 lb x 15 reps (+18 pts)
•55 lb x 15 reps (+18 pts)
slow reps

•Dumbbell Bicep Curl:•25 lb x 12 reps (+28 pts)
•30 lb x 10 reps (+28 pts)
•35 lb x 9 reps (+29 pts)
40 lb x 5 reps (+26 pts)

•Lat Pulldown:140 lb x 8 reps (+29 pts)
•110 lb x 12 reps (+25 pts)
•110 lb x 12 reps (+25 pts)
•100 lb x 12 reps (+23 pts)

•Cable Hammer Curls - Rope Attachment:42.5 lb x 15 reps (+11 pts)
•42.5 lb x 15 reps (+11 pts)
•37.5 lb x 15 reps (+10 pts)
•37.5 lb x 15 reps (+10 pts)

•Machine Preacher Curls:80 lb x 12 reps (+13 pts)
•50 lb x 11 reps (+11 pts)
•30 lb x 10 reps (+9 pts)
•80 lb x 11 reps (+13 pts)
•50 lb x 11 reps (+11 pts)
•30 lb x 15 reps (+10 pts)
Two sets of drop sets

Weighed in at 175 today, I didn't eat enough today although I kept it clean, pretty busy day at school and didn't have enough time to get enough food in me. Two more weeks of a cut left, I feel smaller, don't like it.
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